Many people enjoy caffeine as a wake-up buddy during mornings and groggy days, during coffee breaks, and before physical related events. But there are warnings given to the public like: coffee has a diuretic effect, is dehydrating, and does not count as a fluid replacer. But the truth is, according to studies, a moderate intake of coffee, cola and other caffeinated beverages do count towards fluid needs, particularly if you are accustomed to consuming caffeine as a part of your daily diet. Given about 80% of us drink coffee (55% daily, 25% occasionally), and the average intake is about 200 mg caffeine/day (3 mg/kg), most runners are familiar with caffeine's benefits of heightened alertness and performance. It appears caffeine enhances performance in shorter events by stimulating the nervous system in ways that enable the muscles to contract faster and more efficiently. Caffeine also increases the concentration of hormone-like substances in the brain called ß-endorphins during exercise which affect mood state, reduce perception of pain, and create a sense of well-being.

     Caffeine stimulates the brain and contributes to clearer thinking and greater concentration. In one study, runners improved their time in a treadmill run to exhaustion by 1.9 percent with caffeine. The vast majority of the studies conclude that caffeine does indeed enhance performance and makes the effort seem easier (by about 6%). More benefits are also noticed in athletes who rarely drink coffee, hence are not tolerant to its stimulant effect.

     In moderation, caffeine consumption does not cause any health problems. The health benefits of coffee come from its caffeine content and its unique blend of antioxidants. According to Harvard Medical School, "Studies show that the risk for type II diabetes is lower among regular coffee drinkers than among those who don't drink it. Also, coffee may reduce the risk of developing gallstones, discourage the development of colon cancer, improve cognitive function, reduce the risk of liver damage in people at high risk for liver disease, and reduce the risk of Parkinson's disease." However, heavy caffeine use can cause or exacerbate problems ranging from headache to insomnia, and it is possible to become physically dependent on the drug. Caffeine is especially harmful when used as a means to stimulate artificial wakefulness or energy in those suffering from conditions such as chronic fatigue.

     Caffeine is a ubiquitous drug that you almost undoubtedly consume in coffee, soft drinks, tea or chocolate. Caffeine has a wide variety of effects on the body. But, like any drug, caffeine also has side effects, and some of them can be detrimental, particularly in high doses. Since each runner responds differently to caffeine, it is not advised to assume that you will perform better with a caffeine-boost. You might just end up nauseated or suffer from caffeine jitters at a time when you are already nervous and anxious. It may be better to consult a physician to determine the amount of caffeine that works best for your body.

Sources:
http://www.runtheplanet.com/trainingracing/nutrition/caffeine.asp
http://www.active.com/running/Articles/The_Caffeinated_Runner.htm
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